Smoothies are an easy way to incorporate more fruit and vegetables into your diet. This smoothie is high in fibre (10g) and contains many other essential nutrients including omega-3 fats, calcium, iron, vitamin C, beta-carotene, potassium and magnesium.


1 ripe banana

½ cup fresh or frozen mixed fruit

1/4 cup carrot juice

1 tbsp ground flax seeds

1 tbsp hemp hearts

1 pitted date

1/2 cup fresh spinach (washed)

1 cup almond milk (regular, soy, or rice milk can be substituted)


Mix all ingredients together in a blender. Enjoy! Makes one smoothie.

Hemp and Flax seeds:

Nutrition info (made with almond milk): Calories: 330, protein: 8 g, carbs: 60 g, fat: 10 g (1/2 from omega-3 and 6), fibre: 10g, calcium: 27% DV, vitamin C: 38% DV, iron: 13% DV, vitamin E: 80% DV. DV= daily value.